Q: I don't want to wait until the New Year to make some fitness changes, how do I get started, and stay on track?
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A: The New Year is when a lot of people make a resolution to take better care of themselves, start a new fitness program or just eat healthier. Statistics show that 50% of people drop out of a fitness program within the first 6 months, and the main reason sited is lack of time. The second reason - boredom. Its easy to make excuses for not continuing (or starting) that fitness program you so eagerly started the beginning of the year, but more challenging to keep it going beyond that 'sticking' point.
Setting your goals the SMART way can help you stay on track, and keep you motivated while creating new habits.
* S = Specific
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Goals should be straightforward and emphasize what you want to happen. Ensure the goals you set are clear, straightforward and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches off your waistline or to walk 5 miles at an aerobically challenging pace.
* WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build etc.
* WHY is this important to do at this time? What do you want to ultimately accomplish?
* HOW are you going to do it? (By…)
* M = Measurable
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If you can’t measure it, you can’t manage it. Choose a goal with measurable progress, so you can see the change occur. To do this, build in several short-term or small measurements and establish concrete criteria for measuring progress.
How will you know when you reach your goal? Be specific! “I want to attend 2 fitness classes a week for the next 2 months” shows the specific target to be measure. “I want to improve my overall health” is not as measurable.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that inspires continued effort required to reach your goals.
* A = Attainable
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An attainable goal needs to challenge you slightly but not be so far out of reach that it is impossible to achieve. Although you may start with the best of intentions, your subconscious will keep reminding you that this goal is unreasonable and will stop you from even giving it your best.
For example, if you aim to lose 20lbs in one week, we all know that isn’t achievable. However setting a goal to lose 1lb a week through exercise and nutrition can be achievable for you.
The feeling of success which this brings helps you to remain motivated.
* R = Realistic
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This is not a synonym for “easy.” Realistic, in this case, means “do-able.” Be sure to set goals that you can attain with some effort but not so difficult that you set the stage for failure. Set the bar high enough for a satisfying achievement!
Devise a plan or a way of getting there which makes the goal realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods.
It may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually when this feels realistic for you.
* T = Timely
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Set a time frame to achieve your goal. Without a time frame, the commitment is too vague and tends not to happen because you feel you can start anytime.
In addition, make smaller time frames for incremental goals.If your goal is to lose 20 lbs in the next year, set a short term goal for 2 lbs each month. Putting an end point on your goal gives you a clear target to work towards.
Without a time limit, there’s no urgency to start taking action now.
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